As a food writer, people often assume my pantry is filled with exotic ingredients and expensive specialty items. But the truth is, most of my commonly used staples are humble, affordable, fiber-rich foods that help me make nutritious, satisfying meals for my family of four.
Why are high-fiber foods priorities in my pantry? Since doing the 30 Plant Challenge, I’ve been trying to keep up my plant intake because I genuinely feel a lot better. Plus, I intellectually know that it’s good for me.
Beyond the overall goal of creating or supporting a healthy gut microbiome, eating more plants has practical, day-to-day benefits that can make noticeable changes. For instance, I instantly noticed more energy and (ahem) bathroom regularity. And it’s not just (excuse the pun) a gut feeling. Kathleen Garcia-Benson, RDN, CSSD, LD, a registered dietitian with Top Nutrition Nutrition Coaching, backs me up. “Consistent fiber intake supports digestion by promoting regularity and preventing constipation,” she says. “Fiber enhances satiety and meal satisfaction, helping to sustain energy levels throughout the day. It also feeds beneficial gut bacteria, which play a key role in overall health and digestion.”
So, even though protein gets all the hype, fiber is also where it’s at. Here are the fiber-filled staples you’ll always find in my pantry.
1. Beans
At any given time, my pantry has at least three kinds of beans. That’s because they’re so adaptable and filling. Black beans become creamy in Mexican-inspired soups. I can transform a bag of dried pinto beans into refried beans for taco night. And cannellini beans add heartiness to my favorite Italian-style stews and sheet-pan meals.
Plus, for just pennies per serving, beans offer a considerable nutritional return on my investment. “Beans are an excellent source of both soluble and insoluble fiber, feeding a healthy gut microbiome, reducing constipation and supporting healthy cholesterol levels,” says Garcia-Benson., And, she adds, they do this all while providing plant-based protein! If there’s a more commanding pantry staple out there, I haven’t met it yet.
2. Chickpeas and Lentils
If beans are the kings of my pantry, chickpeas and lentils are the queens. These protein-packed pulses deliver an impressive fiber kick (16 grams per cup of cooked lentils and 13 grams per cup of cooked chickpeas)., I keep canned chickpeas handy for quick soups, pastas, curries, hummus and crispy roasted air-fryer snacks. My kids also happily eat chickpeas straight up after a simple rinse. Red lentils are my go-to for more quick-cooking soups, spreads and curries. Their subtle, earthy flavor works in everything from Mediterranean to Indian cuisines, making them incredibly versatile for weekly meal prep.
3. Oats
Cozy mornings wouldn’t be complete without oatmeal in some form. These wholesome and versatile grains are rich in beta-glucan fiber, which helps reduce cholesterol absorption in the digestive system, soaking it up like a sponge, says Garcia-Benson. The result? Lower cholesterol levels, clearer arteries and potentially less heart disease risk.
Plus, oats are delicious when prepared well. I like to meal-prep overnight oats when I need a grab-and-go breakfast. I make baked oatmeal at least twice a month and often cook a batch of steel-cut oats on the weekend. They’re also fantastic blended into smoothies (my husband’s go-to) or baked into hearty muffins or desserts for extra staying power. Oats really can’t do any wrong.
4. Nuts and Seeds
My pantry wouldn’t be complete without a collection of nuts and seeds. I always stock chia seeds, flaxseeds, hemp seeds, almonds, pistachios and cashews. I eat them raw, toasted, roasted, blended and gussied up with brown sugar and spices. They add crunch to my salads, creaminess to dressings and provide a satisfying snack. I keep chia seeds front and center for quick puddings, and ground flax goes into practically everything I bake.
Nutritionally speaking, you can’t beat nuts. “Almonds and pistachios [in particular] are often overlooked for fiber,” says Garcia-Benson, adding that it’s “mostly insoluble, [which] helps to support digestion and prevent constipation.” But there’s emerging evidence that certain nuts and seeds, along with other foods on this list, are also a good source of prebiotic fiber. This unique fiber helps feed our beneficial gut bacteria. And loads of research has found that happy, healthy good gut bacteria might be the key to better digestion, a stronger immune system, better heart health, weight loss, improved mood and more! So, sprinkle those babies on like confetti!
5. Popcorn
My all-time favorite evening snack is the perfect wholesome alternative to chips when I’m craving something crunchy. It isn’t just delicious—it’s also packed with fiber. Three cups of air-popped popcorn provides 3.5 grams of fiber for just under 100 calories. Plus, it’s loaded with disease-preventing antioxidants called polyphenols. Popcorn is also the ideal canvas to experiment with different seasonings. I like a simple butter and salt situation, nutritional yeast for a cheesy flavor, chili powder, Parmesan and lime for a spicy kick, or a sprinkle of cinnamon sugar when I’m craving something sweet.
6. Prunes
Let’s address the elephant in the room—yes, prunes are famous for helping you poop. But these dried fruits are so much more than a digestive aid. Truthfully, I mostly eat them like candy when I really want gummies. And, you know what? They do the trick! They have the same satisfying chew, tart sweetness and bouncy texture as gummies. But they’re so much better for me! Naturally sweet prunes are packed with antioxidants and vitamin K and provide 3 grams of fiber per quarter-cup., Aside from being an excellent candy substitute, they make a great addition to baked goods like muffins and quick breads. They also add an earthy sweetness to braised chicken with olives and capers, and they even make a pretty special dessert.
The Bottom Line
By keeping pantry staples like beans, chickpeas, lentils, oats, nuts, seeds, popcorn and prunes on hand, I can easily add fiber-rich foods to every meal. The best part about fiber, in my opinion, is that it’s easy to get, easy to love, and it makes a real difference in how I feel. Food writer or not, eating well doesn’t require fancy ingredients or complicated recipes. So, whether you’re interested in taking the 30 Plant Challenge or simply looking to boost your fiber intake, these pantry staples make it easy. Here’s to better health: One bean, seed and grain at a time!
